1400 Calorie Keto Meal Plan
1400 Calorie Keto Meal Plan
1400 Calorie Keto Meal Plan
Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes
Day 1 1383 cals 111g protein (32%) 93g fat (60%) 11g carbs (3%) 15g fiber (4%)
Breakfast Lunch
235 cals, 30g protein, 0g net carbs, 13g fat 435 cals, 32g protein, 6g net carbs, 27g fat
Classic steak
4 oz steak- 238 cals
Snacks Dinner
185 cals, 9g protein, 2g net carbs, 15g fat 530 cals, 41g protein, 3g net carbs, 39g fat
Roasted tomatoes
1 tomato(es)- 60 cals
Day 2 1383 cals 111g protein (32%) 93g fat (60%) 11g carbs (3%) 15g fiber (4%)
Breakfast Lunch
235 cals, 30g protein, 0g net carbs, 13g fat 435 cals, 32g protein, 6g net carbs, 27g fat
Classic steak
4 oz steak- 238 cals
Snacks Dinner
185 cals, 9g protein, 2g net carbs, 15g fat 530 cals, 41g protein, 3g net carbs, 39g fat
Roasted tomatoes
1 tomato(es)- 60 cals
Day 3 1388 cals 160g protein (46%) 74g fat (48%) 13g carbs (4%) 7g fiber (2%)
Breakfast Lunch
235 cals, 30g protein, 0g net carbs, 13g fat 485 cals, 66g protein, 4g net carbs, 22g fat
Snacks Dinner
175 cals, 11g protein, 3g net carbs, 13g fat 490 cals, 53g protein, 6g net carbs, 27g fat
Roasted tomatoes
1 1/2 tomato(es)- 89 cals
Day 4 1397 cals 138g protein (40%) 81g fat (52%) 15g carbs (4%) 14g fiber (4%)
Breakfast Lunch
245 cals, 8g protein, 2g net carbs, 20g fat 485 cals, 66g protein, 4g net carbs, 22g fat
Snacks Dinner
175 cals, 11g protein, 3g net carbs, 13g fat 490 cals, 53g protein, 6g net carbs, 27g fat
Roasted tomatoes
1 1/2 tomato(es)- 89 cals
Day 5 1434 cals 118g protein (33%) 93g fat (58%) 13g carbs (4%) 19g fiber (5%)
Breakfast Lunch
245 cals, 8g protein, 2g net carbs, 20g fat 520 cals, 56g protein, 4g net carbs, 29g fat
Snacks Dinner
175 cals, 11g protein, 3g net carbs, 13g fat 495 cals, 43g protein, 4g net carbs, 32g fat
Day 6 1353 cals 105g protein (31%) 96g fat (64%) 12g carbs (3%) 6g fiber (2%)
Breakfast Lunch
295 cals, 17g protein, 3g net carbs, 23g fat 450 cals, 27g protein, 3g net carbs, 35g fat
Snacks Dinner
150 cals, 11g protein, 0g net carbs, 12g fat 460 cals, 51g protein, 5g net carbs, 26g fat
Day 7 1353 cals 105g protein (31%) 96g fat (64%) 12g carbs (3%) 6g fiber (2%)
Breakfast Lunch
295 cals, 17g protein, 3g net carbs, 23g fat 450 cals, 27g protein, 3g net carbs, 35g fat
Snacks Dinner
150 cals, 11g protein, 0g net carbs, 12g fat 460 cals, 51g protein, 5g net carbs, 26g fat
Breakfast 1
Eat on day 1, day 2, day 3
1. Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt
and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a
plate and set aside.
2. Crack the egg into the skillet and cook until the whites are firm.
3. Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
Breakfast 2
Eat on day 4, day 5
Avocado
176 cals 2g protein 15g fat 2g carbs 7g fiber
For single meal: For all 2 meals:
avocados avocados
1/2 avocado(s) (101g) 1 avocado(s) (201g)
lemon juice lemon juice
1/2 tsp (3mL) 1 tsp (5mL)
Boiled eggs
1 egg(s) - 69 cals 6g protein 5g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
eggs eggs
1 large (50g) 2 large (100g)
1. Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw
eggs as described below.
2. Place the eggs in a small sauce pan and cover with water.
3. Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point
of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4. Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
Breakfast 3
Eat on day 6, day 7
1. Beat eggs, milk, salt and pepper in medium bowl until blended.
2. Heat butter in large nonstick skillet over medium heat until hot.
3. Pour in egg mixture.
4. As eggs begin to set, scramble them.
5. Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
Roasted almonds
1/8 cup(s) - 111 cals 4g protein 9g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
almonds almonds
2 tbsp, whole (18g) 4 tbsp, whole (36g)
Lunch 1
Eat on day 1, day 2
1. Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2. Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the
garlic and saute until garlic is fragrant, about 1-2 minutes.
3. Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let
them turn dark as this will affect the flavor).
4. Season with salt and serve.
Classic steak
4 oz steak - 238 cals 23g protein 16g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
sirloin steak, raw sirloin steak, raw
4 oz (113g) 1/2 lbs (227g)
oil oil
3/8 tsp (2mL) 1/4 tbsp (4mL)
Lunch 2
Eat on day 3, day 4
Buttered broccoli
1 cup(s) - 134 cals 3g protein 12g fat 2g carbs 3g fiber
For single meal: For all 2 meals:
black pepper black pepper
1/2 dash (0g) 1 dash (0g)
salt salt
1/2 dash (0g) 1 dash (0g)
frozen broccoli frozen broccoli
1 cup (91g) 2 cup (182g)
butter butter
1 tbsp (14g) 2 tbsp (28g)
1. Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully
coated.
2. Refrigerate and marinade for at least 1 hour, but preferably overnight.
3. BAKE
4. Preheat the oven to 400 degrees F.
5. Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated
oven.
6. After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear,
about 15 more minutes.
7. BROIL/GRILL
8. Preheat the oven to broil/grill.
9. Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside,
usually 4-8 minutes per side.
Lunch 3
Eat on day 5
Buttered broccoli
1 2/3 cup(s) - 223 cals 5g protein 19g fat 3g carbs 5g fiber
Makes 1 2/3 cup(s)
black pepper 1. Prepare broccoli according
1 dash (0g) to instructions on package.
salt
2. Mix in butter until melted
1 dash (0g)
frozen broccoli and season with salt and
1 2/3 cup (152g) pepper to taste.
butter
5 tsp (24g)
Steak Bites
4 oz(s) - 282 cals 23g protein 21g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
butter, room-temperature butter, room-temperature
1/4 tbsp (4g) 1/2 tbsp (7g)
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
garlic, diced garlic, diced
1/2 clove(s) (2g) 1 clove(s) (3g)
sirloin steak, raw sirloin steak, raw
4 oz (113g) 1/2 lbs (227g)
1. In a small bowl, mash butter and garlic together until creamy. Set aside.
2. Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3. Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow
steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until
steak is cooked to your liking.
4. When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to
coat the steak. Serve.
Buttered broccoli
1 1/4 cup(s) - 167 cals 4g protein 14g fat 2g carbs 3g fiber
For single meal: For all 2 meals:
black pepper black pepper
5/8 dash (0g) 1 1/4 dash (0g)
salt salt
5/8 dash (0g) 1 1/4 dash (1g)
frozen broccoli frozen broccoli
1 1/4 cup (114g) 2 1/2 cup (228g)
butter butter
1 1/4 tbsp (18g) 2 1/2 tbsp (36g)
Pumpkin seeds
183 cals 9g protein 15g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
roasted pumpkin seeds, unsalted roasted pumpkin seeds, unsalted
4 tbsp (30g) 1/2 cup (59g)
Snacks 2
Eat on day 3, day 4, day 5
Walnuts
1/8 cup(s) - 87 cals 2g protein 8g fat 1g carbs 1g fiber
For single meal: For all 3 meals:
walnuts walnuts
2 tbsp shelled (50 halves) (13g) 6 tbsp shelled (50 halves) (38g)
Bacon
3 slice(s) - 152 cals 11g protein 12g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
bacon bacon
3 slice(s) (30g) 6 slice(s) (60g)
Dinner 1
Eat on day 1, day 2
Roasted tomatoes
1 tomato(es) - 60 cals 1g protein 5g fat 2g carbs 1g fiber
For single meal: For all 2 meals:
tomatoes tomatoes
1 small whole (2-2/5" dia) (91g) 2 small whole (2-2/5" dia) (182g)
oil oil
1 tsp (5mL) 2 tsp (10mL)
Dinner 2
Eat on day 3, day 4
1. First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
2. STOVETOP
3. Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until
edges are opaque, about 10 minutes.
4. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5. BAKED
6. Preheat oven to 400 degrees Fahrenheit.
7. Place chicken on broiler pan (recommended) or baking sheet.
8. Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees
Fahrenheit).
9. BROILED/GRILLED
10. Setup oven so top rack is 3-4 inches from heating element.
11. Set oven to broil and preheat on high.
12. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity
to the heating element.
13. ALL
14. Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice
you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When
it comes to a juicy chicken breast, patience is a virtue.
Roasted tomatoes
1 1/2 tomato(es) - 89 cals 1g protein 7g fat 4g carbs 2g fiber
For single meal: For all 2 meals:
tomatoes tomatoes
1 1/2 small whole (2-2/5" dia) (137g) 3 small whole (2-2/5" dia) (273g)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
Dinner 3
Eat on day 5
Rotisserie chicken
6 oz - 357 cals 38g protein 23g fat 0g carbs 0g fiber
Makes 6 oz
rotisserie chicken, cooked 1. Pull chicken off of bones.
6 oz (170g)
2. Serve.
Ranch chicken
8 oz - 461 cals 51g protein 26g fat 5g carbs 0g fiber
For single meal: For all 2 meals:
ranch dressing mix ranch dressing mix
1/4 packet (1 oz) (7g) 1/2 packet (1 oz) (14g)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (224g) 1 lbs (448g)
ranch dressing ranch dressing
2 tbsp (30mL) 4 tbsp (60mL)